How Much Protein Is Required for a Weight Lifter?

by Kevin Rail

Eggs fall into the category of complete proteins.

Weight lifting involves moving a resistance through a range of motion by bending joints and contracting muscles. Following through with a consistent weight lifting plan is only part of the equation. To optimize size and strength gains and get the most from workouts, diet needs to be taken into serious consideration. Protein is a pivotal player in this plan. Weight lifters need at least double the protein intake of the average person due to the rigors of resistance training.

Intake

When muscles are worked hard while weight lifting, they suffer micro tears. Over the next few days, they heal and the muscles become bigger and stronger. Progressively adding weight will produce this same result and reduce the chances of adaptation. Protein is an important nutrient that helps rebuild muscle cells and expedites recovery. That is why it is crucial for weight lifters to get adequate amounts on a daily basis. The baseline recommended daily intake of protein is .8 grams per kilogram of body weight. Athletes and weight lifters need more to achieve the best results in training. According to the National Strength and Conditioning Association, a range of 1.5 to 2 grams per kilogram of body weight a day is optimal. If you engage in moderate weight training, the lower end of this range is adequate. If you do more intense workouts, the upper range is recommended. Divide your weight by 2.2 to convert pounds to kilograms. For example, a 220-pound person weighs 100 kilograms.

Quality Sources

Protein is made up of compounds called amino acids. These consist of 20 types that are either essential or nonessential. Essential amino acids are not produced naturally by the body, which means you need to get them from food. A complete protein has all the essential amino acids. These are also referred to as quality proteins. Your goal is to consume a variety of foods that contain quality proteins, such lean beef, chicken and turkey breasts, eggs, dairy products, bison, fish, seafood and lean pork. Incomplete proteins lack at least one of the essential amino acids, but they still count as protein when you're trying to reach a certain intake. Foods such as beans, oatmeal, barley, corn, nuts, seeds and vegetables are incomplete, but can be complete when combined with each other. For example, pair corn bread with a bowl of bean soup and you have a complete protein. You also get the same benefits by eating incomplete proteins at different times of the day.

Multiple Meals

Trying to consume a high amount of protein can be difficult if you only eat three meals a day. Weight lifters and bodybuilders often eat five to seven meals instead to spread out the intake. Eating every two to three hours gives your muscles a constant supply of nutrients and also keeps energy levels on an even keel. If you weigh 220 pounds, your protein needs for the day would be 150 to 200 grams. If you eat six meals a day, your goal is to get 25 to 33 grams of protein from each one.

Carbohydrates

Protein is the building block of muscle, but you also need to focus on carbohydrates. They are converted to glycogen when consumed and stored in the muscles. During workouts, you burn glycogen for energy, which in turn, spares your muscles from being broken down for energy. The recommended daily intake for carbs is 130 grams for the average person. Athletes do better with at least 250 grams per day.

Post-Workout

Once you have finished your last repetition and walked away from the weight stack, your muscles are like sponges and ready for nutrients. Having a post-workout meal at this point will boost your recovery and kickstart the rebuilding phase. A good option is a shake made with whey protein powder and a fast-absorbing carbohydrate. Whey is digested quickly, especially when it is in liquid form and combined with simple carbs. The carbs restore lost glycogen and the whey is delivered to your muscles. Grape and cherry juice make good carb sources. You also have the option of mixing a smoothie with fruit and protein powder. Aim for at least a two-to-one ratio of carbs to protein. For example, consume 40 grams of carbs and 20 grams of protein.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

Which of these grains do you like?

Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

Which of these fruits do you like?

Apples

Bananas

Pears

Kiwis

Oranges

Peaches

Pomegranates

Berries

Which of these foods do you like to eat?

Fish

Nuts

Vegetables

Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

About the Author

I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.

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